Crab Walk
Primary
Cardio
Secondary
Triceps, Shoulders, Glutes
Equipment
None
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Crab Walk is a cardio pushing movement that primarily targets your cardio. Use for functional conditioning or warm-ups.
Everything You Need to Know About the Crab Walk
The Crab Walk is a intermediate difficulty exercise that targets your Triceps and Shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for functional conditioning or warm-ups. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate athletes wanting triceps and shoulder work. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Crab Walk — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Crab Walk?
- 1
Sit on ground with hands behind you, fingers pointing away.
- 2
Lift hips off ground into tabletop position.
- 3
Walk forward by moving opposite hand and foot.
- 4
Keep hips elevated throughout.
- 5
Walk forward, backward, or laterally.
What are the best tips for the Crab Walk?
Keep hips up throughout movement.
Point fingers away from body.
Take small, controlled steps.
Engage glutes and core.
Common Crab Walk mistakes
Letting hips drop for optimal results.
Losing hip position during the Crab Walk shifts the loading pattern away from your Triceps and can compress your lower back. Stay planted and let your Triceps do the work.
Fingers pointing toward body (wrist strain).
A poor grip during the Crab Walk limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Moving too quickly and losing form.
During any pressing movement like the Crab Walk, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Not engaging glutes.
During any pressing movement like the Crab Walk, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Crab Walk — who it's best for
Intermediate athletes wanting triceps and shoulder work.
How to Program the Crab Walk
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 20-30 yards. Rest 45-60 seconds.
What are good alternatives to the Crab Walk?
Bear Crawl (Cardio)
Plank Jacks
Jump Rope
Other Variations
- Forward Crab Walk
- Backward Crab Walk
- Lateral Crab Walk
- Crab Walk with Kick
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Crab Walk — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Warm up wrists.
- Keep fingers pointed away.
- Start with shorter distances.